Nutrition

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Can our diets really affect our moods? Ask yourself that question the next time you chow down on a big bag of pretzels, couple of donuts or anything else that sits like a rock in your stomach.

After you eat one of these huge meals you are probably ready for a nap, which is a pretty telling sign of how much your diet can affect your mood and health as a result.

The reason why what we eat has an impact on our mood is because of how cell signaling in our brain works; what we eat determines what types of chemicals out body produces such as serotonin and dopamine. Serotonin is the chemical that makes us feel happy and alert, while dopamine is the one which makes us feel tire and relaxed.

This is why eating a healthy and balanced diet is important, in that these nutrients we get determine the chemical activity in our body and brain; and thus our moods. With all of this being said, we have to know what foods to avoid in order to keep our sanity.

What Foods Negatively Affect Our Mood?

 1-Artificial Ingredients and Added Sugars

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With all of the sugar alternatives out there it can really make your head spin, and consequently to no surprise many people do not know what options are the best for them. One of the options many people turn to instead of sugar are artificial sweeteners.

The problem with these sweeteners is twofold. First they are usually synthetic, which means they are manufactured in a lab. Many of these molecules are similar to sugar but are not sugar, and thus our body gets confused. This means by consuming them we are not getting the same pleasure that we would from consuming sugar itself, which does not satisfy the cravings in many cases.

Second, many of these sweeteners are much sweeter than sugar, some even thousands times more sweet. What this does is makes your body crave more of this sweet taste, to the point where you end up consuming more, and can really disrupt your blood sugar levels.

An increase in energy followed by a sharp drop after the consumption of these sugary drinks including artificially sweetened drinks is a common cause of mood swings.

2-Skipping Out on Whole Eggs

Many of us are concerned about our health and the high cholesterol content in eggs. This has resulted in a switch to using egg whites for some, as they still are getting the protein from the egg without all the fat and cholesterol.

The problem with this is that all of the other vitamins and minerals including some of the protein in the egg are found in the yolk. These fats and cholesterol are what our body uses to create our hormones, and these hormones have a tremendous influence over our mood.

If you are feeling more moody than usual or down in the dumps and are someone who regularly consumes egg whites, try switching back to whole eggs to help your mood improve.

3-Trail Mixes, Beef Jerky and Other Similar Snacks

preview-full-shutterstock_325268702Trail mixes and beef jerky are becoming very popular once again due to the widespread health movement as well as more and more people seeking hiking and walking as their primary form of exercise.

While many trail mixes can be an excellent healthy snack to eat during a hike, many trail mixes and beef jerky are just full of additional salt and sugar. This extra salt and sugar is going to spike your blood sugar levels and increase your blood pressure, which can lead to mood swings.

Instead of buying a premade trail mix, your best bet is to make your own using whole foods, with no added sugars or salts. The fruits and nuts within the trail mix itself provide plenty of salts and sugar to help reduce your cravings without the need to add more.

4-Deli Meats

Many people have already made the switch away from processed meats like hot dogs, sausage, salami, and mortadella which are loaded with salt and fat. The problem is that a lot of these same people still eat other deli meats like turkey and ham because they believe that they are a better option.

These meats are still loaded with sugar, salts and a whole host of other things you don’t want to be eating as well. Between all of the fillers, preservatives, and all the other nasty stuff found within deli meats, you are better off avoiding them all.

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1- Black Rice Is Full of Antioxidants

One of the best indicators that a food is high in antioxidants is its color, generally speaking the darker the color the better. This is absolutely the case for black rice, as they have the highest concentration of antioxidants in their dark outer husk, from which it gets its name.

This is very similar to other foods high in antioxidants such as black, blue, and raspberries. Black rice has the highest concentration of an antioxidant called anthocyanin. Anthocyanin helps us fight many illnesses that try to invade our bodies, especially when it comes to inflammation.

These antioxidants have been shown to fight cancer, prevent cardiovascular disease, improves cognitive function, and of course reduces inflammation.

When choosing your rice, make sure that the rice still has its outer husk intact, as that is where most of its nutrients come from, including its antioxidants.

2- Forbidden Rice Can Improve Digestion

preview-full-shutterstock_324193406All whole grain rice including black rice have a significant amount of fiber in each serving which helps to prevent constipation, as well as prevents bowel movements that happen too frequently. Fiber also helps us to feel full without feeling bloated.

Fiber also serves the function of binding to waste and toxic particles during digestion, which helps to remove them from the system and to maintain the proper function of the digestive tract.

Fiber is not only good for filling you up, but can help to protect against disease and illness as well. The diseases fiber helps to prevent include diabetes, obesity, heart disease, and other digestive problems as well.

Removing these toxins from the body is not just important in that they are bad for us, but the presence of the toxins themselves promotes inflammation which can cause a large assortment of health problems on its own.

3-Black Rice is Gluten Free

When trying to reduce inflammation and the associated issues, we are told to reduce our intake of refined grains and to stick to whole grains.

While this works for most people, some people still exhibit allergies or other problems where the immune system attacks these gluten molecules because the body believes that it is a foreign invader.

What this all means is that your body attacks this gluten, and the surrounding tissue is collateral damage. This causes inflammation, bloating, gas and other discomfort from digestion.

While most people don’t have celiac disease or other forms of irritable bowel syndrome, gluten sensitivity still affects about 15% of the population, so it is definitely worth noting.

4- Forbidden Rice Is Beneficial for the Heart

preview-full-shutterstock_606639734One of the major concerns when it comes to cardiovascular health is the buildup of plaque within our blood vessels. This build up of plaque makes it hard to get blood flowing through these blood vessels, making the heart work harder to pump that blood through.

All of this extra strain on the heart increases the risk of stroke and heart attack as a result, and is something everyone should monitor.

Black rice can help prevent stroke and heart disease because it decreases the formation of this plaque in the blood vessels. The anthocyanin antioxidants found within the black rice are able to do this, as well as lower the “bad” cholesterol or the LDL cholesterol in our blood.

Heart disease is one of the leading causes of deaths in the United States, accounting for 25% of all recorded deaths annually. There isn’t a better reason to start changing your diet, and now.

Are There Any Concerns I Should Have to Eating Black Rice?

Black rice is generally a very healthy food to eat, however there are some things you should be aware of. Like other types of rice, black rice does have a relatively high glycemic index so keep that in mind when preparing your meals.

This doesn’t necessarily mean that you have to avoid black rice if you are diabetic, but you balance your meals around it. If you’re going to eat black rice, make sure to pair it with a protein and a healthy fat to balance out the nutritional profile of the meal. Also eat a smaller portion of rice compared to your source of fat and protein to further balance the equation.

Doing so will increase the time it takes for your body to digest the food, which will help to steady those blood sugar levels and reduce your chances of getting diabetes.

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Refined carbohydrates are a huge part of the American diet. You can’t find a meal without some form of refined carbohydrate whether it be white pastas, white rice or white bread.

Some brands are promoting what they are calling healthier versions of these breads and pastas by adding some whole grains, but are still largely processed and unhealthy.

When it comes to our diet we shouldn’t be avoiding carbohydrates altogether either as they are a major source of fuel for our bodies.

What Are Refined Carbohydrates and Why Should They be Avoided?

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Refined carbohydrates are bad for us because they are stripped of their outer husk which contains fiber and nutrients. Refined carbohydrates are much easier for the body to digest because it lacks this fiber, and thus is virtually almost immediately absorbed in to the bloodstream.

All of this sugar at once in the blood is more than the body can handle, and thus it secretes insulin which is a hormone used to signal the removal of this sugar from the blood. This sugar is removed from the blood where it is then stored as fat, which is one major reason why these foods lead to obesity and weight gain.

On top of this, if you look at any food product that has refined carbohydrates, they most likely have vitamins and minerals added as fortification as well. This is common on products like many cereals, and is a tell tale sign that the product contains refined carbohydrates.

Manufactures do this because through the processing of these carbohydrates they lose the naturally occuring vitamins and minerals they have, and thus synthetic forms are added back in. The problem with this is that studies show that these synthetic forms are not absorbed as well as the naturally occurring ones found in whole grains.

Refined carbohydrates not only are linked to diabetes and obesity, but a whole slew of other health problems as well. Allergic reactions, depression, gluten intolerance, celiac’s disease etc are all linked to refined foods as well.

Refined Grains Are Linked to Increased Chance of Cardiovascular Disease and Diabetes

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For years we believed that dietary fat was the main contributor to cardiovascular disease and other diseases related to the circulatory system and because of this many people severely reduced their intake of these fats, and eliminated foods like butter, lard and other fatty additives from their diet.

During this time where fat consumption was low, scientists had a good look of the health effects on the general population and how the rates of some diseases, diabetes in particular, had soared. Scientists began to look at things like the glycemic index, which measures how quickly carbohydrates are digested and gives us an idea of how blood sugar levels will be affected as a result.

Processed cereal grains had some of the highest glycemic indexes, up there with potatoes and fruit juice. These processed grains have a high level of starch compared to fiber and other nutrients found within the whole grain varieties.

Whole grain varieties have less of an effect on insulin response than refined grains because of their fiber content, and thus we should eat them as opposed to their refined cousins.

Added Sugars to Refined Foods Makes Them Even More Unhealthy

Not only do these refined grains turn to sugar in our bodies quickly, many of foods that contain refined grains have added sugar in them as well amplifying the effects.

Consumption of refined sugars and white flour between 2000 and 1970 have gone up by approximately 145 pounds per person per year according to USDA data. Consuming this much sugar in weight alone would be about 17 pounds of fat added per year as well and that doesn’t take into account all the addition weight you will add as well due to insulin and spiked blood sugar levels.

A big part of the problem is that the consumer is unaware, that many people aren’t aware of what they’re buying. This is particularly problematic even in different variations of sugar itself. Many products are marketed as natural or raw giving the consumer the impressions that they aren’t refined when in fact they are.

If you are going to use a sugar like additive use something like raw honey or maple syrup which are going to have less of an impact on your blood sugar levels and overall health.

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It’s that time of year again where the weather is getting nicer and the seasons are changing from spring to summer. This means more outdoor activity like baseball, golf, swimming and sunbathing. All of this extra activity depletes our nutrient stores making is essential that we are getting enough from our diets.

Fresh vegetables and herbs are some of the best things we can eat to get all of these nutrients we need but regularly going to the grocery stores just to pick up fresh vegetables can be an inconvenient chore that no one wants to do.

A good alternative to going to the store to get fresh vegetables is growing your own. Its more convenient, cheaper and is a great way to supplement your diet with healthier foods. Many of these vegetables and herbs are simple to grow as well, here are some that you should add to your backyard garden.

1-Beets

Beets are a nutritious root vegetable rich in potassium, manganese, copper Vitamin C and Vitamin B6. Beets can either be eaten young and used in fresh salads, or when grown to maturity can be cooked and like you would spinach, and can be used in various dishes.

Plant your beets as soon as spring starts, after you have turned and tilled the soil. Just 1/2 cup of beets daily can help you get the benefits of all of the minerals and vitamins beets provide.

2-Carrots

preview-full-shutterstock_104261648Carrots are another root vegetable that are easy to grow, and should be planted at the start of spring, preferably in sandy soil.

Carrots come in multiple varieties and colors, most famously orange. This orange color is the result of beta carotene, the compound responsible for the production of Vitamin A. Vitamin A is important in  maintaining eyesight,  bone health, skin and immune system health.

Carrots are also great because of their versatility, they can be eaten raw as a snack or can be used as a side to compliment a wide array of various dishes.

 3-Cucumbers

Cucumbers are one of the easiest plants to grow, and you should end up with more than you can possibly use from just a plant or two. Cucumbers aren’t known for their nutrition, but provide plenty of hydration given that they are 95% water. They also are a great addition to a salad giving it some texture and crunch.

Cucumbers are best planted in soil that has been fertilized prior to this seasons planting, that is rich in nutrients. Cucumbers can be harvested pretty much whenever you want, at any size.

4-Lettuce

preview-full-shutterstock_206155012Lettuce is not only really simple to grow, it can save you a lot of money depending on how often you eat greens and what types you eat. Lettuce is something that everyone should consider growing again because of its ease but also because of how many vitamins and minerals they provide.

Lettuce is packed with Vitamins A, B, C, and K giving almost a complete profile of all the Vitamins we need from our diet. If you think or know that you are deficient when it comes to your vitamins, you should definitely consider growing lettuce.

Lettuce is best planted in cooler weather, so aim for early to mid spring planting. Lettuce can be grown outside through the fall in most climates making it a crop we can harvest multiple times.

5-Green Beans

Green beans are a food many people associate with summer for their vibrant green color and distinctive snapping noise they make when you bite in to them. Green beans are a very healthy food as well rich in Vitamins A, C and K as well as potassium, iron and manganese as well.

Green beans are an all around balanced food packed with vitamins, minerals and fiber to help you maintain good overall health.

Green beans are best planted in soil that has good drainage, and in a south facing garden with plenty of full sunlight. Beans are a plant that needs to be sown or replanted every few weeks in order for you to be able to harvest them throughout the summer season.

6-Basil

Basil is such an easy herb to grow, and can be done in either the ground or in a pot for your convenience. Basil has that very distinctive smell associated with many summer dishes. Add basil to your pasta or you can blend up a bunch to make pesto sauce yourself.

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If you have ever been serious about weight loss or fitness goals you are probably sick of even looking at chicken.

Grilled chicken breast is a staple of many meals when it comes to the best nutrition because of the extremely high amount of protein you get versus fat, at a 20:1 ratio.  This is about as best as it gets when it comes to lean proteins.

Thankfully grilled chicken tastes great, but that doesn’t mean that you are going to want to eat it exclusively day in and day out. Some variation in the diet is not only good for our taste buds, but it is good for our mental well being as well.

Here are a few lean meat alternatives when it comes to maintaining a healthy and balanced diet.

Quail

Quails have slightly more protein per serving than your typical serving of chicken, but comes along with a couple extra grams of fat which in the grand scheme of things is nothing to worry about.

Quails are small game birds which have both fast twitch or light meat, and slow twitch or dark meat similar to chickens. Quails can be used in a large variety of dishes and can be dressed more lightly than chickens as well due to their more intense flavor.

Quail eggs are great as well if you are looking for an alternative to your typical chicken egg. Quail eggs are smaller than chicken eggs, and will need 2-3 quail eggs to equal one of your average chicken egg.

Pork Loin

Pork Loin is another great lean meat, coming in at about 23 grams of protein and only 2 grams of fat in a 3 ounce serving. That is only one more gram of fat than chicken, and 3 more grams of protein in the same serving size, so pork holds up pretty well.

Pork is also loaded with B Vitamins which help us to metabolize and convert food. Eating more food rich in B vitamins can help boost metabolism and in turn help you to lose weight more quickly.

Pheasant

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Pheasants are another good choice because although they aren’t chickens, they taste very similar to chickens. So if you aren’t that willing to try something that foreign to you, pheasant is the best choice.  It doesn’t taste as gamey as other birds on this list.

Pheasants have the same amount of protein as chicken per serving at 20 grams, but has slightly more fat at 3 grams versus the 1 gram in chicken. If you only eat the breast meat of the pheasant you can reduce that down to 1 gram of fat per serving, identical to the chicken.

Another great positive when it comes to Pheasants is that you don’t have to go out and hunt them. Normally when you compare farmed meat to wild meat, wild meat has a better nutrient profile and is generally a better choice than farmed.

This isn’t the case with Pheasants however, so feel free to pick some up at your local butcher. Remember when cooking your Pheasant to do so shortly because they can become easily dry due to their lean content.

Duck

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If you are the one who is always grabbing for the Turkey leg at Thanksgiving dinner, you will love Duck.  Duck meat tastes similarly to the dark meat on turkey which is delicious.

Ducks have a reputation for being a fatty bird, which is true to an extent. If you plan on leaving the skin on your duck then yes it probably isn’t a good choice when it comes to lean meats. However, without the skin, duck only has 4 grams of fat per serving which really isn’t all that bad.

The only downside to duck is that you have to know how to cook it properly otherwise it can taste gross and oily.

You have to make sure to perforate the skin with a fork or something similar to allow the excess fat to drain out of the meat. If you don’t do this, you allow the duck to marinate in its own fat which makes for a more oily, fatty piece of meat.

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Luckily when it comes to foods that will supply your brain with the proper energy and nutrition that it needs, there are plenty of food choices out there that will do the job. The trick to maintaining proper function however is making sure that you are getting a consistent steady supply of these nutrients to your brain, which unfortunately most people aren’t doing properly.

Here Are Some Suggestions as to What Foods You Should Be Eating to Boost Your Brain Power

Breakfast

preview-full-shutterstock_557894209As we have all heard the saying before, breakfast is the most important meal of the day and for good reason. After an entire night of sleeping where your body is deprived of the nutrients it desperately needs, your body needs these essential ingredients and is craving for them. Make sure you are eating a full balanced meal even if you have to force yourself to do so.

Oatmeal- Oatmeal is a powerful whole grain that contains the necessary ingredients to make the glucose which our brain runs on. Oatmeal is a good base to work with, and becomes a power food when combines with healthy fats from flax seeds for example, along with powerful brain boosting antioxidants found in berries. Add in a banana for some extra calories, fiber and heart healthy potassium as well.

Yogurt Smoothie- When it comes to nutritional value and ease of preparation, nothing can really beat a good yogurt smoothie. Yogurt contains a good source of protein and probiotics which help improve cognitive functioning. Yogurt is best paired with a healthy fat from peanut butter for example, along with berries for their fiber and antioxidants, along with a banana for fiber and calories as well.

Eggs- Eggs are arguably the best stand alone food when concerning about improving memory, concentration and performance overall. Eggs are packed with protein, vitamins and minerals which all help to improve how your brain functions.

Lunch

When thinking about lunch, it is usually something that is rushed and is done out of convenience. Because of this, many people turn to fast food and other heavily processed foods because they are readily available and require no preparation. These foods are usually packed with artificial ingredients, salts, sugars and fats which will be detrimental to how fast our brains are able to process information.

To put it easily, fast food items and processed foods are ones we want to stay away from because they will not only not be beneficial but could actually do us harm. Try to choose an alternative that has less calories and is lighter on the sugars, salts and fats as well.

Salads-Salads should be your go to food choice when it comes to lunch for a variety of reasons. First of all you can preview-full-shutterstock_576313399add numerous items to your salad which can help to mix things up a bit in the interest of not being bored with what you are eating. In addition to this, adding things to your salad like nuts, seeds and proteins will improve the nutritional profile of the salad as well, or make it even more healthy for you.

If you are uncertain of how to build a nutritionally balanced meal consisting of salad, try to incorporate greens, good fats from nuts or seeds, protein from chickpeas, chicken or turkey, and antioxidants from dried cranberries or raisins for example.

There are so many different salad combinations that are healthy food choices which makes the salad a great versatile choice when it comes to lunch.

DINNER

When searching for healthy dinner choices the best place to start is with a whole grain. Whole grains will supply your body steadily over a long period of time with the energy it needs. Eating whole grains is what keeps you satiated until breakfast the next morning.

Seafood-Baking or grilling fish like salmon or trout for example are good sources of healthy omega 3 fatty acids which contribute to health brain functioning.

Whole grains- Rice, whole wheat pasta, oats and barley are rich in carbohydrates, omega 3 fatty acids and fiber which your body needs to maintain health brain functioning.

 Supplements

There are effective supplements out on the market like Brain Gain which will help to improve cognitive function as well. If you can’t get all the necessary nutrients you need from food sources, supplements are a viable alternative option as well.

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If you are trying to up your healthy stakes, you may find that you are trying to cut out white carbohydrates from your diet. White rice, white bread, white crackers and so on all contain simple carbohydrates that instantly break down to sugar in your body. While this gives you an instant boost of energy, it does not keep your full for very long, leaving you wanting to snack a few moments later. In this case, you are probably looking for more healthy alternatives for your diet.

Quinoa has introduced itself to the Western world in the last couple of years, becoming quite a popular healthy staple in people’s diets. Originally a staple in South America, this healthy whole grain is high in iron and magnesium as well as dietary fiber, keeping you fully for longer. But how do you spruce it up to give it a little more flavor, instead of being a boring lump of brown on your plate?

For breakfast

preview-full-stellar-quinoa-burgerQuinoa is a versatile food product that can be served both sweet and savory. One excellent way is to serve it for breakfast as a nice, healthy porridge alternative to oats. To make 4 servings, try mixing together 1.5 cups of almond milk and 1 cup of uncooked quinoa in a medium saucepan. Add a teaspoon of cinnamon, a spoonful of honey, and a dash of almond extract with a pinch of salt. Bring to boil and then cover and simmer for 15 minutes. Place in a bowl with the juice of a lemon and a sprinkle of antioxidant-rich blueberries.

Pancakes

This pancake recipe is great for breakfast and dinner and is full of nutrients and fiber to help you stay fuller for longer. To make 8 pancakes, boil a pan of water and then add ¾ cup of uncooked quinoa, 2 garlic crushed cloves, and salt. Cover and simmer for 10 minutes. Put the mixture in a large bowl and add 2 egg whites, ½ a cup of parmesan cheese, 10 leaves of chopped basil and a sprinkle of pepper. Measure ¼ cup of the mixture for each pancake and fry them for 2 minutes on each side using olive oil. Transfer to the oven and bake for 5 minutes.

Risotto with Hazelnuts

preview-full-heathers_quinoaA great recipe for introducing probiotics, proteins, and fats, this makes a solid dinner to keep you full. For 6 servings, bring 6 cups of water to boil containing 2 sprigs of thyme, a pinch of salt, and a bay leaf. When boiled, at 1.5 cups of quinoa, cover and simmer for 5 minutes. In a separate medium-size sauté pan, heat a tablespoon of olive oil and fry 1.5 cups of sweet onion. Add the quinoa and cook for 2 minutes. Add the warm water from the quinoa pan ½ a cup at a time, making sure it is absorbed before adding the next cup. Stir in 2 tablespoons of white wine vinegar. Spoon the risotto on to plates and add a dollop of Greek yogurt on top and sprinkle with hazelnuts.

The great thing about quinoa is that it can be used in place of rice or oats, making it a great addition to any breakfast or dinner. Equally, it works as a good flour, can be made into burgers, and is an excellent fibrous addition to salads. It can even be used to make cookies and muffins. If you are trying to drop the pounds, adding quinoa to your diet, supplemented with a natural remedy like Flat Belly, you will be well on your way to dietary success.

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Have you been back to eating unhealthy? Do you find that you were doing great eating vegetables and fruits for a snack but now you are back to eating chocolate and candy bars? If this is the case for you, it is time that you jump back on the nutritional train. You really are what you eat and you need to keep your body on the right track. Organic foods are always the best. Today you will learn about foods that will help you stick to a nutritional plan.

Eat More Eggs

preview-full-eat-more-eggs-e1481127154845One of the best and most nutritional foods you can eat are eggs. These are very low in calories and they are full of protein. If you are looking for the number one food to add more protein into your diet, eggs will be what you need. One egg only has seventy-eight calories, half a gram of carbs and five grams of fat. You can make scrambled eggs, eggs over easy or even mix eggs into another meal as well.

Eat More Broccoli

You already know that vegetables should be at the top of your shopping list. You should put vegetables into every meal you eat. There are many ways to incorporate vegetables into your meals and broccoli is one of the vegetables you should eat most often. It is full of minerals and will fuel you for the rest of the day after eating it. Just one cup of broccoli has only thirty-two calories, eleven grams of carbs and half a gram of fat.

Ultimate Man Once Daily

Alright, so Ultimate Man Once Daily isn’t exactly a food. However, this supplement is all-natural and will help you to supplement the vitamins and nutrients you are missing. When you take Ultimate Man Once Daily supplements you will get the energy you are lacking, have a stable intake of those missing vitamins and feel better as well.

Eat More Chicken

preview-full-IMG_0319editWhen jumping back on that nutritional train, you should do your best to eat more chicken. You can eat chicken alone, put it into soups, add into in a salad, put in onto a sandwich and add it to other recipes as well. This is a great way to get protein and avoid a higher number of calories as well. Just one breast of chicken has two-hundred eighty-four calories, no carbs and six grams of fat.

Eat More Oranges

In addition to the vegetables talked about above, you need to make sure you get enough fruit as well. One of the best fruits to eat are oranges. You can add these into yogurt, oatmeal, pasta dishes and eat them alone. They will give you a lot of Vitamin C and fiber which you need to maintain your nutritional path. Just one orange has only sixty-two calories, fifteen carbs and less than half a gram of fat.

Eat More Tomatoes

Yes, some people just hate tomatoes but there are actually many ways to make tomatoes that you might actually like. You can mush them into tomato juice and add them to a stew. You can roast them up and add them to a chicken dinner. These are just a couple of ideas of how you can make tomatoes so they taste better for you. If you already love tomatoes, that is great. Eating tomatoes will give you an excellent source of Vitamin A. Just one tomato only has twenty-two calories, just under five grams of carbs and about two grams of fat.

As you can see, just here you have some excellent choices for foods that are high on the nutritional list. This is a short list and there are many other great foods out there as well. If you are just starting to get back into nutrition again, starting with these foods here will be a great idea. After you have started to incorporate these foods into your diet more, you can add in other healthy foods as well. One great tip is to look up recipes that use these ingredients. You may be surprised at how many recipes you find but then you will have a variety of recipes so you can shake things up a bit.